What does it take to get rid of tobacco?
Quitting smoking can be a long and difficult process. But stay Tobacco-free is the longest and most important part of it. You should decide not to use tobacco every day today.
Every day you don’t smoke or use tobacco is a small victory. All this turns into a great victory over time.
How can I get rid of rough spots after quitting smoking?
- Spend as much free time as possible in public places where smoking is not allowed for the first few days after quitting smoking or using smokeless tobacco. (Libraries, shopping malls, museums, theaters, restaurants and churches without bars or verandas do not smoke the most.)
- Take extra care of yourself. For water, eat well and get enough sleep. This can help you have the energy you need to cope with the extra stress.
- Do not drink alcohol, coffee or any other beverage that you associate with tobacco use for at least a few months. Instead, try something else – maybe different types of water, sports drinks or 100% fruit juices. Try to choose low or calorie drinks.
- If you miss the feeling of having a cigarette in your hand, hold something else – for example, a pen, a paper clip, a coin or a marble.
- If you miss the feeling of something in your mouth, try toothpicks, cinnamon sticks, sugar-free gum, sugar-free lollipops or celery. Some people chew straw or a mixing stick.
- Avoid seduction – stay away from activities, people and places you associate with tobacco use.
- Create new habits and a tobacco-free environment around you.
- Be prepared for future situations or crises that may make you want to smoke or chew again, and consider all the important reasons why you decided to quit. To remind yourself of these reasons, put a picture of the people who are most important to you where you see them every day, or hold one on your phone.
- Take a deep breath to relax. Imagine that your lungs are filled with fresh, clean air.
- Remember that your goal and desire will decrease over time.
- Think about how wonderful your recovery is. If you start to lose weight, remember your goal. Remember that giving up is a learning process. Be patient with yourself.
- Brush your teeth and enjoy this fresh taste.
- Exercise at short intervals (try to tense and relax the muscles in turn, push, push up, climb stairs, or touch your toes).
- Call a friend or family member, use a mobile app that connects you to others, or use the hotline when you need extra help or support.
- Eat small meals 4-6 times a day instead of 1 or 2 large meals. This keeps your blood sugar levels stable, balances your energy, and helps prevent the urge to smoke or chew. Avoid sugary or spicy foods that can be irritating.
- Above all, reward yourself for doing what you can. If that’s what you need to keep going, reward yourself often. Plan to do something fun.
When requests come
Wishes are real – it’s not just your imagination. When you feel a strong urge to smoke, you may notice a change in your mood, heart rate, and blood pressure. Try these tips to get through these times and stay there – the passion will be better.
- Carry substitutes that you can suck or chew, such as carrots, pickles, apples, celery, raisins or unsweetened gum, or hard candy.
- Know that anger, frustration, anxiety, nervousness, and even depression are normal after quitting smoking, and will improve as you learn ways to cope with non-tobacco issues. If these feelings persist for more than a month, consult your doctor.
- To go for a walk. Exercise can improve your mood and relieve stress.
- Take a shower or bath.
- Learn to relax quickly and deeply. Think of a calming, pleasant situation and imagine yourself there. Get away from everything for a moment. Focus on that peaceful place, on nothing else.
- Light incense or candles instead of cigarettes.
- Say no to yourself. Say it out loud. Practice this several times and listen to yourself. There are other things you can say to yourself: “I’m too strong to succumb to passions,” “I don’t smoke anymore,” or “I won’t let my friends and family down.” And most importantly, “I’m not going to discourage myself.”
- Never think to yourself that “just one slide won’t hurt” because it will most likely hurt.
- Put a rubber band on your wrist. When you think about smoking or chewing, first of all squeeze your wrist to remind yourself of all the reasons why you want to quit smoking. Then remember that you don’t always need a rubber band to help you stay in your retirement plans.
Other ways to stay active
You may have a lot of depleted energy while trying to quit smoking and quit smoking. If you are looking for something to do, think of ways you can be active and productive, or maybe you can try something new! Do some yard work or housework. Arrange or clean the closet, living room or even the entire basement. Do a new sport or hobby you like. Some of these “distractions” can help you gain weight after quitting.
Find activities that are free or cheap enough. You can find programs for yoga for beginners online or through TV or mobile apps for yoga, tai chi or aerobics – or you can even download videos or books about them from the library. Walking in the park, on the trail, in the local mall, or around the neighborhood is also a good way to move. Over time, you will find it easier to do this. And see how well you can breathe each day.
Stay smoke-free on holidays
The first few weeks after quitting can be difficult for everyone. And staying away from tobacco can be more difficult during the holiday season, when stress and over-indulgence are worse. Some special efforts can help you to celebrate the holidays without losing enthusiasm. Many of these ideas can help throughout the year.
Mention that you are smoke-free and try these tips to keep your mind away from smoking:
- Consider being a landlord. Consider organizing a family dinner to keep yourself busy. Shopping and cooking will definitely take a lot of your time. If you prefer to be a guest this year, maybe you can prepare a special meal to take with you.
- Don’t overdo it. You may be tempted to go overboard with the holiday festivities. Be aware of how much you eat and drink; it can be easy to succumb to other temptations. If you do too much, forgive yourself. Remember, next year will not be so difficult.
- Try to stay away from alcohol. Stick to the sugar-free seltzer, punch without alcohol, soda or apple juice. This will curb the urge to lighten while drinking and can help you get rid of extra pounds.
- Stay away from spicy and sugary foods. Spicy and sugary foods make people more interested in smoking.
- Bite low-calorie foods. Low calorie foods like carrot sticks, apples and other healthy snacks can help meet your crunchy need without adding extra pounds.
- Extend the dishes. Eat slowly to make the meal more filling and take a break between bites. For dessert, take an orange or tangerine or slice a nut – something that will keep your hands busy as well.
- Engage in parties. Giving snacks and meeting guests will help keep your mind off smoking. If you feel the urge to smoke or chew, put something other than a cigarette in your hand.
- Treat yourself to something special. Make a note of the exit. Consider buying something special that you have long dreamed of.
- Learn to deal with frustration. Any additional frustration may make you want to smoke or take a bath. Pick up your favorite magazine or book, check your email, or text your friend while waiting in line. When you feel like you are about to lose control, stop and think. Hold yourself back and start talking to someone next to you, or start looking at what you brought with you.
If you have a weak moment and slip during the holidays, do not panic. Take a deep breath. Remind yourself of your commitment to quit and all the reasons you left. Commit to returning to your exit program immediately. Destroy the tobacco products in your hands before retesting. Try to understand why you are failing and learn from it.
Here are some more ideas to help others quit smoking for good:
- Weigh every day for a day. When you wake up every morning, promise not to smoke or chew that day. One day everything becomes more manageable.
- Describe and plan your success. Plan ahead and think about how you will deal with stressful situations with other alternatives.
- Take a breath. Relaxation exercises can help eliminate the urge to smoke or chew. Take a deep breath, hold for a second, then release very slowly. Or get up and lie down while taking a few deep breaths. Remember, desire is only temporary. will pass.
- Try. Physical activity helps relieve stress and the urge to smoke or chew. Exercise will also help you get rid of extra pounds.
- Make friends with people who do not smoke, chew or use other tobacco products. They can be your partners to help you deal with them. Plan time together and discover new outlets that you can enjoy. Remember that you are learning to get rid of tobacco and you need to find new places and activities to replace your old ones.
Get support you can count on
If you are considering buying a cigarette or other tobacco product, ask for help instead. Ask your friends and family to encourage you to be healthier, contact the support team, visit Nicotine Anonymous, or Call 1-800-Now. You can always call your American Cancer Society at 1-800-227-2345. We want you to give up smoking and we are here to help you do so!